Good morning, USF Crew!

Legs!

AM/Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers–both directions
10 pull-ups

Main Workout:
15 min light jog or stationary bike
Stretch
2:00 wall sit
2 x 50 walking lunges
3 x 10 squat jumps (jumpies)
3 x 25 body weight squats
3 x 10 box jumps 24″
3 x 25 swiss ball hamstring curl
3 x 10 burpees
3 x 25 calf raises on a step
2 x 50 walking lunges
Wall sit to exhaustion

In the past I’ve given you 2 ways to do this routine. I’m not giving you the option–do the more advanced approach. Super set by alternating between an explosive and slow exercise. Still leaving the lunges at the beginning and the end. Example:

2:00 wall sit
2 x 50 lunges
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 box jumps
1 x 25 sb hamstring curls
and so on…

Post the time of your final wall sit.

Coach Charlie